Sit Less, Move More!

Encourage your family to sit less and move more! Limit screen time to 2 hours or less. Screen time includes television, computer, tablet, and video game time. Replace sedentary screen time with physical activities or add some physical activity for every hour of screen time.

Screen Time & Kids

According to the American Academy of Pediatrics (AAP), children watch an average of 5–6 hours of television a day. Watching too much television is associated with an increased incidence of overweight and obesity as well as lower reading scores and greater incidence of attention problems. It can also cause anxiety and sleep loss, which can greatly impact a child’s performance at school.

Children under the age of two should not watch any television. The AAP recommends not keeping TVs and computers in a room where a child sleeps, and no more than 2 hours of screen time each day. Technology in the bedroom teaches the brain to associate the room with entertainment rather than rest. This also applies with video games – playing violent video games in the bedroom can condition the brain to associate the room with danger.

Promote Healthy Viewing Habits

Children often model behaviors of their parents; parents can set an example with their own healthy screen time habits. Set limits to the amount of time your child spends in front of a screen. Plan screen time in advance; set a goal of 15 minutes of activity for every hour of screen time. The key is to sit less and move more! Parents and children can make a list of fun indoor and outdoor activities to do instead of being in front of a screen. Certain books, board games, and puzzles can also help children learn how to strategize and develop analytical skills as they grow and play!

Unplug and Play Activities

There are plenty of screen-free activities that the whole family can enjoy that do not involve the TV, computer, or any recreational screen. Here are some to get you started:

  • Read a book
  • Go for a walk
  • Play on a playground
  • Turn on music and dance
  • Play hide and seek
  • Act out a book
  • Hold an indoor treasure hunt
  • Plant a garden
  • Play Frisbee
  • Ride a bike

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